Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Front Squat
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Build to heavy 5 rep set on Pause Push Press (pause at top)
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 20-30s bwn legs, 2-3 min after both legs
2 sets of seated filly db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2-3 min bwn set

Rest about 10 min after strenght part and do prep during it

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 4-5)
1500m row @5km pr pace (24-28 s/m mainly)
rest 1 min
250m row@1km pr pace(30-34 s/m mainly)
rest 30s
250m row@1km pr pace(30-34 s/m mainly)
rest 2 min
1500m row @5km pr pace (24-28 s/m mainly)
rest 45s
250m row@1km pr pace(30-34 s/m mainly)
rest 45s
250m row@1km pr pace(30-34 s/m mainly)

Men target paces for 5km 1.50-1.58 and women 2.00-2.10 and 1km pr pace should be about 8-12 sec faster than 5km pr pace.

Cool down
1000m light rowing